Basin CrossFit – CrossFit
(5+min) Wheelbarrow Hungry Hippo Warmup:
Two Teams on opposite sides of the gym. In the middle, place an assortment of Plates (not too heavy).
People work in Partners. Partner 1 is Holding Partner 2 in a Wheelbarrow position. On your go, they Wheelbarrow walk to a plate and Partner 1 places it on Partner 2’s back and Wheelbarrow walks the plate back. They then switch places. They continue until all the plates have been taken.
(10min) Review and Prep for Hang Squat Clean
With an empty Barbell, as a group perform:
Front Squat – Hang Power Clean (High Hang/Top of the Knee) – Hang Squat Clean (High Hang/Top of the Knee)
(5-10min) Prep for Workout
5 Hang Squat Clean
10 Wall Ball
5 Hang Squat Clean — This should be done at workout weight.
* Use any workout modifications here.
100 Air Squats
50 Hang Squat Clean (115/75lbs)
50 Wall Ball (20/14lbs)
80 Air Squats
40 Hang Squat Clean (95/65lbs)
40 Wall Ball (20/14lbs)
60 Air Squats
40 Hang Power Clean
40 Wall Ball
Metcon (5 Rounds for time)
5 Rounds for individual times:
50m Prowler push (heavy!)
– score is slowest round
This will be good practice for both pacing and recovering between efforts. That prowler should be loaded to at least 2x BW, but depending on where you pushing it, should be able to be completed in under 40 seconds each time.